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Virabhadrasana III (Warrior III) is the third or the warrior poses named after the mythical warrior, Virabhadra. Warrior III is an intermediate balancing pose in yoga. This pose is the most challenging of the Warrior poses, taking into account strength, flexibility and balance. In this pose you are balancing on one leg and reaching the arms and leg in opposite directions parallel to the floor.

With all balancing asanas you must find your drishti (focal point) about two to three feet in front of you. This keeps your mind clear and aware throughout the balance. As well, with all standing postures you must work from the ground up, create stability in your ankles, knees, legs, and hips. By taking your time and setting up for poses, especially balancing poses, you must keep the body calm and focused. This pose can be frustrating at first, but don’t give up. You have to ease your way into it. Yoga is all about going at your own pace. Use modifications until you feel completely comfortable. 😊​

​Getting into the pose:

Stand with your feet hip-width apart, toes pointing straight ahead.

Shift your weight into your right foot and hug your left knee into your chest.

Stretching your arms out to the sides at shoulder-level. This variation is called "Airplane Pose" (Dekasana).

Caution: Do not practice this pose if you have high blood pressure or heart problems. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.